Advanced Nutrition

Here we discuss ways to optimize our =
diet further after we have got all the basic stuff sorted out.

Opt=
imizing Carbohydrate, Fat and Protein Intake

Combining the evolutionary approach and the latest scientific research r=
esults in a good understanding of the optimum composition of our diet regar=
ding carbohydrates, fats, and protein.

Our body needs a certain amount of carbs to operate but can live on a di=
et of almost no carbohydrates (pure ketogenic) since it can manufacture car=
bohydrates from protein. However, living on such a very low-carb, ketogenic=
diet is only necessary and beneficial for people with certain neural disea=
ses. If our body has to manufacture carbs from protein, we need to consume =
more protein than required for the upkeep and growth of our body. Since our=
optimal protein source is meat, we would need to eat more of it thus also =
consuming more (and hence excess) fat as well.

There is an optimal carbohydrate intake level at which the body neither =
has to manufacture carbohydrates from protein because it gets too little no=
r stores excess carbohydrates as fat since we feed him too much. For the av=
erage person, that is around 600 calories from carbs per day. We can safely=
consume 100 of these calories from fructose and 500 from safe starche=
s, such as potatoes, sweet potatoes, white rice or gluten-free oats.

The rest of our energy should come from healthy fats contained in lean m=
eats, fatty fish, avocados, good oils, and nuts. How much fat we consume de=
pends on our basic metabolic rate, our activity level and whether we want t=
o lose weight or not. For an 1800 calorie diet, this translates to 33% carb=
s, 16% protein, and 50% fat.

However, even on an extreme weight loss regimen we still keep the carbs =
and protein at the given level and just vary our fat consumption.

It should be noted that the amount of 150g of daily carbs is not an abso=
lute number, but more like a soft ceiling that should not be surpassed. The=
actual amount of daily carbs can and will vary from person to person and d=
epend on lifestyle, fitness activities, felt energy level and personal pref=
erences. For a healthy person, anything between 0 and 150g of carbs might b=
e appropriate. Some of us consume as little as 30g, some 80 - 100 g, some c=
ycle between 30g and 80g on a daily basis.

Whey

Whey makes up 20% of milk's protein. Amazingly, if consumed in a pure, i=
solated form without the other detrimental components of milk (lactose, cas=
ein), a human equivalent of 20-30 grams of pure whey per day has proven to =
have health- and life-extending properties in animal testing, acting along =
the pathways of CR.

We use pure. Non-GMO Whey isolate from grass-fed, organically raise=
d cows. Whey isolate is preferable to concentrate since isolate is stripped=
of almost all lactose.

Fasting

Limiting the actual food intake to a particular time window can produce =
the same beneficial responses as CR. Additionally, fasting tri=
ggers autophagy, a beneficial cellular detox mechanism that helps the body =
to get rid of unwanted substances.

Fasting can be approached in different ways:

Intermittent fasting: Food is consumed in a 5-8 hour window; no food is=
eaten in the remaining 19-16 hours

Alternate Day Fasting: a full 24/24 window for eating and fasting is us=
ed

Full-day fasting with prior re-feed: On day one we consume almost twice=
as many calories as on regular days. Dinner that day is the last meal. We =
fast until breakfast on day three, when we start to eat again. This has bec=
ome our favorite sustainable method of intermittent fasting.

Including a full day of fasting with prior re-feed once-a-week proved to=
be our preferable and sustainable habit to us.

Calorie Restriction

Calorie restriction (CR) is feeding an organism up to 30% fewer calories=
than supposedly required to maintain its weight, while still supplying opt=
imal amounts of all micro-nutrients. In animal testing, CR has been found t=
o increase the lifespan by up to 50% of the remaining regular lifespan=
. The effect was discovered in the 1930s and has been replicated and studie=
d numerous times since then.

For both rodents and mammals, CR has shown to increase the lifespan, red=
uce incidences and retard the onset of age-related diseases, including canc=
er and diabetes. It also enhances the resistance to stress and toxicity and=
assists in maintaining vitality.

CR of rhesus monkeys produced physiological responses strikingly similar=
to those observed in rodents. Due to our long lifespans, it is not clear t=
o what extent the life-extending effects of CR apply to us - howe=
ver, the benefits of CR regarding improved health have already been documen=
ted in humans.